Glute-focused plan
Three days built around hip thrusts, hinges and lunges.
- Days a week
- 3
- Level
- All levels
Day A
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Hip Thrust | 4 | 8-12 |
| Romanian Deadlift | 3 | 8-10 |
| Dumbbell Step Ups | 3 | 10 each leg |
| Glute Kickback | 3 | 12-15 |
Day B
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6-8 |
| Barbell Glute Bridge | 3 | 10-12 |
| Dumbbell Lunges | 3 | 10 each leg |
| Lying Leg Curls | 3 | 12-15 |
How to run it
Pair it with any upper-body day if you train more often. Build each day as a routine in Pensum and it tracks every set, rest timer and personal record for you.